WOD

Thursday 08/12/16

A) Shoulder Press 5-5-5-5-5

B) 6 x 30 sec on, 30 sec rest for each movement:
Row Calories
Rest 2 mins
Wall Climbs
Rest 2 mins
Power Clean 70/50kg

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Wednesday 07/12/16

A) Back Squat 5-5-5-5-5

B) For time:
Run 800m
— then —
2 rounds of:
40 Pull-ups
30 Pistols (Alternating Legs)
20 Kettlebell Swings 32/24kg
— then —
Run 800m

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Tuesday 06/12/16

A) Weighted Ring Dip 5-5-5-5-5

B) 5 rounds for time of:
10 Deadlifts 60/40kg
8 Hang Power Cleans 60/40kg
6 Push Press 60/40kg

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Monday 05/12/16

A) Power Snatch 3-3-3-3-3-3-3

B) 10 rounds for max reps:
30 sec Burpees
Rest 30 secs
30 sec Dumbbell Thruster 20/15kg
Rest 30 secs

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Saturday 03/12/16

A) For Time (all out effort):

Assault Bike 50 cals Men / 40 cals Women

B) “Tiger Blood”

3 rounds for time of:
10 Clean & Jerks 62/43kg
Run 400m

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Friday 02/12/16

A) Front Squat work up to 3RM

B) 30-20-10 reps for time of:
Ring Dip
Box Jumps 24/20″
2 Rope Climbs, 15 ft each round

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Thursday 01/12/16

A) Weighted Pull-up 5-5-5-5-5

B) 5 rounds for time of:
10 Toes to Bar
10 Power Snatch 40/30kg
10 Handstand Push-ups

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Wednesday 30/11/16

A) Overhead Squat 3-3-3-3-3-3-3

B) 21-15-9 reps for time of:
Deadlift 125/85kg
Burpee Over Bar

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Tuesday 29/11/16

A) Push Jerk 5 x 5 across

B) EMOM 12 mins:
ODDS 20 Sit-ups (V-ups for Advanced)
EVENS 20 Kettlebell Snatches 24/16kg

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Monday 28/11/16

With a running clock, as many reps as possible:
5 min Burpee Box Jump Overs 24/20″
Rest 5 min
4 min Shuttle Runs, 10m
Rest 4 min
3 min Power Clean 70/50kg
Rest 3 min
2 min Wall Balls 9/6kg
Rest 2 min
1 min Pull-ups (unbroken set)

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Lawson, NSW 2783
Sam 0438 780 673
info@midmountainscrossfit.com